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Nutrition/Food Safety

University of Wyoming Extension

2018 Recipe of the Month

January - Low Country Hoppin' John

Low Country Hoppin' John
PDF Version



  • 2 quarts chicken or pork stock, unsalted

  • 1 cup Sea Island Red Peas, soaked in a pot of water in the refrigerator overnight
  • 1 1/2 cups medium dice onions
  • 1 cup medium dice peeled carrots
  • 1 1/2 cups medium dice celery
  • 2 garlic cloves, thinly sliced
  • 1 fresh bay leaf
  • 10 thyme sprigs
  • 1/2 jalapeño, chopped
  • Kosher salt, optional


  • 4 cups water
  • 1 teaspoon kosher salt
  • 1/4 teaspoon cayenne pepper
  • 1 cup Carolina Gold Rice
  • 4 tablespoons unsalted butter, cubed

Red Pea Gravy

  • Reserved 1 cup cooked red peas
  • Reserved 2 cups cooking liquid from the peas
  • 1 tablespoon unsalted butter
  • Cider vinegar
  • Sliced chives or scallions for garnish


  1. Bring the stock to a simmer in a small pot. Drain the peas and add to the stock, along with all of the remaining ingredients except the salt. Cook the peas, partially covered, over low heat until they are soft, about 1 hour. Season to taste with salt, if desired. (The peas can be cooked ahead and refrigerated in their liquid for up to 3 days; reheat, covered, over low heat before proceeding.)
  2. Drain the peas, reserving their cooking liquid, and measure out 1-cup peas and 2 cups liquid for the gravy; return the rest of the peas and liquid to the pot and keep warm.
  3. About 45 minutes before the peas are cooked, preheat the oven to 300°F.
  4. Bring the water, salt, and cayenne pepper to a boil in a large saucepan over medium-high heat. Reduce the heat to medium, add the rice, stir once, and bring to a simmer. Simmer gently, uncovered, stirring occasionally, until the rice is al dente, about 15 minutes.
  5. Drain the rice in a sieve and rinse under cold water. Spread the rice out on a rimmed baking sheet. Dry the rice in the oven, stirring occasionally, for 10 minutes. Scatter the butter evenly over the rice and continue to dry it, stirring every few minutes, for about 5 minutes longer. All excess moisture should have evaporated and the grains should be dry and separate.
  6. Put the 1 cup peas, 2 cups cooking liquid, and the butter in a blender and blend on high until smooth, about 3 minutes. Add cider vinegar to taste. (The gravy can be made up to 3 days ahead and kept in a covered container in the refrigerator; reheat, covered, over the lowest possible heat, stirring occasionally to prevent scorching.)
  7. Use a slotted spoon to transfer the peas to a large serving bowl. Add the rice and carefully toss the rice and peas together. Pour the gravy over them, sprinkle with chives or scallions, and serve.
  8. In a 4-quart Dutch oven heat oil over medium heat. Add onion and cumin; cook about 5 minutes or until onion is tender, stirring frequently. Add broth, tomatoes, chicken, corn, and chile peppers. Bring to boiling; reduce heat. Simmer, covered, for 10 minutes.
  9. To serve, divide crushed tortilla chips among soup bowls. Ladle soup into bowls over chips. Top with cilantro. If desired, sprinkle with cheese and serve with lime wedges. Serves 8
Low Country Hoppin' John Nutrition Label

February - Spicy Three-Bean Dip

Spicy Three-Bean Dip
PDF Version


  • 1/2 onion, chopped
  • 4 cloves garlic, minced
  • 2 Tbsp olive oil
  • 1 can garbanzo beans (chickpeas), drained
  • 1 can pinto beans, drained
  • 1 can black beans, drained
  • 1 small can green chiles
  • 1/3 cup olive oil
  • 2 Tbsp lime juice
  • 3 tsp chili powder
  • 1 tsp cumin
  • Salt and pepper to taste


  • Knife
  • Cutting board
  • Measuring cups and spoons
  • Saute pan
  • Food processor


  1. Sauté garlic in olive oil over medium heat. Once it develops a bit of color remove from pan and add to food processor.
  2. Sauté onion over medium heat until translucent, add to food processor.
  3. While garlic and onion are cooking add remaining ingredients to the food processor.
  4. Process to desired consistency
  5. Taste, and season further if desired
Makes 20 servings

*Note: This dip freezes well, so feel free to scale up and freeze a few containers for future use!
Spicy Three Bean Dip Nutrition Label

March - Easy Chicken Stir Fry

Easy Chicken Stir Fry
This chicken stir fry is a little spicy and a little sweet. Though the recipes calls for peppers, water chestnuts and broccoli, you can substitute any vegetables that you like.
Prep Time: 30 minutes
Cook Time: 35 minutes
Ready in: 1 hour and 20 minute
Servings: 6
PDF Version


  • 2 cups brown rice
  • 4 cups water
  • 1/3 cup low sodium soy sauce
  • ¼ cup (packed) brown sugar
  • 1 tablespoon cornstarch
  • 1 tablespoon fresh minced ginger or 1 teaspoon ground dried ginger
  • 1 tablespoon fresh minced garlic or ¼ teaspoon garlic powder
  • ¼ teaspoon red pepper flakes
  • 3 skinless, boneless chicken breast halves, thinly sliced
  • 1 tablespoon sesame oil
  • 1 green bell pepper, cut into matchsticks
  • 1 (8 ounce) can sliced water chestnuts, drained
  • 1 head broccoli, broken into florets
  • 1 cup sliced carrots
  • 1 onion, cut into large chunks
  • 1 tablespoon sesame oil


  1. Bring rice and water to a boil in a saucepan over high heat. Reduce heat to medium-low, cover and simmer until rice is tender and liquid has been absorbed, 20 to 25 minutes.
  2. Combine soy sauce, brown sugar and cornstarch in a small bowl; stir until smooth. Mix ginger, garlic, and red pepper into sauce. Cover chicken strips with marinade and refrigerate for at least 15 minutes.
  3. Heat 1 tablespoon sesame oil in a large skillet over medium-high heat. Cook and stir bell pepper, water chestnuts, broccoli, carrots and onion until just tender, about 5 minutes. Remove vegetables from skillet and keep warm.
  4. Remove chicken from marinade. Reserve marinade. Heat 1 tablespoon sesame oil in skillet over medium-high heat. Cook and stir chicken until slightly pink on the inside, about 2 minutes per side. Return vegetables and reserved marinade to the skillet. Bring to a boil; cook and stir until chicken is no longer pink in the middle and vegetables are tender, 5-7 minutes. Serve immediately over rice.
Nutrition Label for Easy Chicken Stir Fry


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